Category Archives: vegan

New Mexico Green Chili Pork Stew

25 Monday Feb 2013

Posted by in seasonal, soup, vegan

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DSCN2628Love:

I know this is a stark contrast from my last two blog post, but I have to say that this recipe is one I just had to share. This recipe is about memories, relationships and the love and hard work of our food community that made it possible for me to make a version of this dish I feel good about eating. I am very picky about eating meat and where that meat comes from. I prefer a vegetarian/vegan diet BUT on occasion I crave dishes that include meat, for us that meat must be local, and sustainable raised without drugs, we want happy healthy meat. When I cook with meat it is usually a special or classic dish like Perfect Roast Chicken or Grass-Fed Beef Stuffed Acorn Squash or even my Fish Tacos, this New Mexico Green Pork Chili fits into that category. The first time I had this dish was at my friend Erin and Nicole’s house for an after Christmas party two years ago, even though they had made a vegetarian Lentil Soup I was drawn to this Pork Chili, I couldn’t get enough! Those flavors were so intense and reminded me of the Chile Verde we ate as kids, up until this point my mom’s is the best Chile Verde I have ever eaten. I had to know this recipe, I begged Erin to share the recipe and teach me how to make it- she said yes. Thanks to Erin for letting me share with all of you.

Fast forward a year. Just before Christmas The Downtown Alliance had their second Winter’s Pop Up Farmers Market. Our good buddy Julie Clifford of Clifford Family Farms was there with her goodies, we usually buy eggs and honey from her but this time I was looking for pork. We had just watched the movie‘ Fresh’ and we were curious about how she handles the slaughter of her animals. Julie is very protective of her animals, she shared with us that it is hard for her, and in the past she wasn’t happy with whom was handling this part of her production so she searched out someone who was gentle with that process, (trust me I know there is no gentle way when it comes to this subject). Now she personally walks her pigs in to be processed so they don’t have to be scared. I tear up just writing this because it is not lost on me that an animal was sacrificed for me to make this dish. If you know Julie, you know it’s not lost on her either. I feel very lucky that I can look in the eyes of the person/farmer who is providing the food that nourishes us, that would not be possible without the love and dedication of these people and our community for supporting that and giving us access in the form of Farmer’s Markets and locally owned specialty shops.

Next I had to locate chilies, see last summer I was so busy canning and trying to get ready to leave for Italy that I didn’t freeze roasted Hatch chilies. I’m still kicking myself about this! You can’t use any old chilies for this recipe, Erin gets her chilies from her family in New Mexico. This recipe is minimal in the ingredient department so each ingredient needs to be the best. Shipping the chilies would have cost us a fortune so I had to hit up my buddy Jorge Fierro of Frida’s Bistro and Rico’s Foods for help, this all took place over Facebook of course. Jorge didn’t hesitate to help me out with the chilies. When I went down to Frida’s to pick up the chilies from Jorge we had some time to talk, standing in the middle of his Rico’s warehouse I was in awe of what he has built for himself. I asked him ‘how did this all start Jorge?’ He told me that he grew up in Mexico, moved to Rawlins, Wy to be a sheep herder and while in Wyoming he realized he needed to learn English so he moved to Utah to attend the UofU. He told me he went to school during the day and worked as a dishwasher at night, one night on the way home he stopped at the store to get tortillas and refried beans. He was horrified by the beans and started making his own and selling them at the Farmer’s Market. So simple but so impactful. Now you can find Rico’s products in all our local major grocery stores, and Frida Bistro just won Best Mexican at our Salt Lake Dining Awards this last week. As I drove away from Frida’s with my chilies I was humbled by the effort that went into making this dish happen, it took a community. OUR COMMUNITY. ENJOY!

Nutrition:

Relationships: Social connections help relieve harmful levels of stress, which can harm the heart’s arteries, gut function, insulin regulation, and the immune system.

Definition Of Community: Community usually refers to a social unit larger than a small village that shares common values. (thank you Wikipedia)

Food:

New Mexico Green Chili Pork Stew– makes a lot!

Ingredients:

4 pounds cubed pork (I used a pork shoulder from Clifford Family Farm)

4 cup roasted, peeled, seeded New Mexican Hatch Green Chiles

8 cups broth (I use chicken broth or veggie broth)

4 c. water

2 lbs tomato, peeled & cored (I used my own canned tomatoes)

4 local medium cubed potato

4 local med diced onion

8 cloves minced garlic, local

Salt to taste

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Directions:

1. Start by placing a heavy bottom pot on the stove over medium heat, drizzle in a little bit of oil. Saute the cubed pork in batches, until just brown on all sides. Season with salt and pepper and don’t over cook. Place the browned pork in a bowl and set aside while you cook the rest of the pork.

2. When you have finished with the pork, set aside. Drizzle a bit more oil into the heavy bottom pot and saute the onion and garlic until soft and caramel colored. Season with salt and pepper.

3. Place a big soup pot on the stove, add the sautéed pork, sautéed onions and garlic into the big soup pot. Next add all the other ingredients to the pot with the pork, onions/garlic. Bring to a boil, then turn down to a simmer and simmer away, the longer the better. (This is one of those dishes that gets better and better with time. SO GOOD!)

4. To serve: ladle pork chili into a bowl, add chopped avocado and a squeeze of lime. We topped ours with a dollop Drake Family Goat Yogurt and served a warm Rico’s tortilla on the side.

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Raw Cherry Chocolate Power Bars- DIY

18 Monday Feb 2013

Posted by in dessert, DIY, Snack, vegan

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DSCN2656Food:

Raw Cherry Chocolate Love Bars– makes 18 bars

3 c. medjool dates, pitted and chopped

1 c. tart dried cherries (local from Farmers Market, you can also find the the bulk section of most grocery stores)

1/2 c. raw cacao powder (find at Whole Foods or Good Earth)

1 c. walnuts

1/2 c. hemp seeds (find at Whole Foods or Good Earth)

1/2 c. ground chia seeds (I use my coffee grinder to grind, store in an airtight container. Find at Whole Foods or Good Earth)

1/2 c. whole chia seeds (for a little crunch on top, thanks Yelana!)

2 T. tahihi

1 tsp. celtic gray salt

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Directions:

1. Place half of the dates, cherries, cacao powder, walnuts, hemp seeds, ground chia (NOT WHOLE CHIA, RESERVE THOSE FOR THE TOP!), 1 T. tahini and 1/2 tsp salt in the food processor. Pulse until well combined. Pour this mixture into a bowl.

2. Place the rest of the dates, cherries, cacao, walnuts, hemp seeds, ground chia, tahini and salt into the processor and pulse again until well combined. Add this mixture to the already processed mixture.

3. Line a large baking dish with parchment paper, make sure the parchment paper hangs over the sides and when folded over covers the entire mixture, this will help when getting the mixture out of the dish. Pour the prepared mixture into the baking dish and spread out evenly with your hands. Press the mixture down and make sure it is even.

4. With a pastry brush or just your hands wet the top of pressed mixture, sprinkle the whole chia seeds over the top of the mixture. Fold the parchment over the mixture, place a heavy book on top and then place in the fridge for a couple of hours or overnight. When ready, cut into pieces and store in an airtight container, place in the fridge until ready to eat, Enjoy!

DSCN2647DSCN2648DSCN2657Nutrition:

Chia Seeds: Chia seeds contain omega 3 fatty acids. Omega 3 fatty acids are one of the most powerful anti-inflammatory compounds in nature, as well as being great for the brain. Chia seeds contain even more omega three fatty acids by weight than salmon does. These tiny seeds are also a complete protein, meaning that they contain all 8 essential amino acids that your body cannot synthesize on its own, and must get from food. These little seeds of love need to be ground or bloomed in liquid for your body to absorb and utilize them. Sprinkle on oatmeal, salads yogurt or mix into smoothies.

Hemp Seeds: Hemp seeds is a complete protein source. The oil from hemp seed has the highest percentage of essential fatty acids of nearly any seed on earth! Hemp seed contains over twenty trace minerals, it naturally sprouts on the hemp plant lowering phytic acid (these means no need to soak before you eat) and increasing enzymes which makes the seed even more digestible. Hemp seeds essential fatty acid and protein profile provides a healthy alternative to fish.

Cacao Powder: Cacao contains the HIGHEST concentration of antioxidants of any food in the world! By weight cacao has more antioxidant than red wine, berries, acai, pomegranates and goji berries combined. Antioxidants protect us from age related health conditions and illnesses. They shield our DNA from free-radical damage. Cacao also contains magnesium, iron, chromium, manganese, zinc, copper, vitamin C, omega-6 fatty seeds, trytophan, serotonin, fiber and the list goes on. Cacao is truly a ‘super’ food! We even use it in our coffee on the weekend and I use it in my weekly homemade face mask.

Love:

When I am meal planning for the week I usually plan for one savory snack and one ‘sweet’ snack (the need for a sweet treat is for my honey, but for me it needs to be healthy). This last week I wanted to try my hand at ‘larabars’, have you had these before? They are a great quick healthy snack, especially on the go. In my quest to further my skills in the kitchen and being in control of what goes into our bodies, I couldn’t wait to make my own DIY raw power bars. These are truly ‘power’ bars, full of nutrient dense foods and raw to boot. It helps that they feel like a treat but that will help nourish us when we need that little pick me up mid-morning or mid-afternoon. You can use anything that feels good to you, however you will need the dates and some other dried fruit to hold it all together. But go wild!

Raw Chocolate Banana Love Pie

08 Friday Feb 2013

Posted by in dessert, vegan

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Love:

You are going to love this dessert! It is just the right amount of chocolate and banana, the cashew cream is infused with orange and the melted chocolate and chopped pistachio’s on top- stop! Plus the crust is made of caramely-y dates, salty pistachio’s and cinnamon- Delish. I wanted to come up with something special for a project I have at the end of the month but then realized this would be the perfect dessert for you or your special someone on V-Day. I hope you’ll do yourself a favor and treat you or that special someone (it could even be your mom) to this Love pie. This is me sending love to all of you. Happy Love Day!

Nutrition:

Benefits of Love- 1. Reduces stress 2. Promotes mental health 3. Anti- cancer effect 4. Reduces pain 5. Better blood circulation 6. Live longer 7. Lowers blood pressure 8. Reduces risk of heart disease 9. Faster healing 10. Keeps you young

Food:

Raw Chocolate Banana Love Pie– serves 8

(See where the original idea came from here)

Crust:

1/2 c. shelled pistachio’s

1/2 c. medjool dates, removed seed and chop

1/4 t. celtic salt

1/2 t. cinnamon

Filling:

1 1/2 c. cashews, soaked overnight

zest of 2 oranges

1/4 c. fresh orange juice

1 tsp. vanilla

1/3 c. coconut oil

1/3 c. maple syrup or honey

1 c. smashed banana’s (2 ripe banana’s)

1/3. c raw cacao powder

Toppings:

Melted Chocolate Conspiracy Chocolate Sauce

chopped pistachio’s

Directions:

1. Start with the crust, place all of the crust ingredients in a food processor. Pulse until ingredients easily stick together when you squeeze the dough between your fingers. Press into the bottom of a spring form pan until evenly distributed. Place in freezer while you prepare the filling.

2. Rinse out the food processor. Place the soaked, drained cashews in the food processor. Add the orange zest, orange juice, and vanilla. Mix together. Gently melt the coconut oil and maple syrup/honey in a small saucepan over med-low heat until melted, when melted add to the other ingredients while the motor is running.

3. Pour half the cashew orange cream mixture over the prepared crust, spread over the crust. With the rest of the cream mixture add the banana and raw cacao powder, mix well. Pour the chocolate mixture over the cream mixture and spread evenly. Place the pie in the freezer for 2-4 hours. When ready to serve, take pie out of the freezer and let sit for at least 30 min. and then slice and serve. Top with melted Chocolate Conspiracy Chocolate Sauce and chopped pistachio’s.

DSCN2598DSCN2597DSCN2602DSCN2603DSCN2610Other dessert ideas:

Peanut Butter Chocolate Chip Cookies

Ricotta Cupcakes

Salted Vegan Chocolate Almond Butter Fudge

Pudding two ways- Vegan Chocolate Pudding

Mousse au Chocolat

Roasted Brussels Sprout and Romanesco Soup w/ Leeks

06 Sunday Jan 2013

Posted by in seasonal, soup, vegan

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Love:

I lovingly refer to this soup as “Lean Mean Green Soup.” Why you ask? The holidays are over which means most of us are trying to push the restart button on our diets, our loved ones have gone home and here in Salt Lake the inversion has set in and we are all getting sick. In an effort to ward off the dreaded cold/flu and the seasonal depression that comes out of no where in January, I whipped up this soup which is loaded with vitamins and minerals and is vegan and gluten-free. Most of the time we eat for pleasure sometimes we need to eat for our heath, lucky for all of us this Roasted Brussels Sprout and Romanesco Soup w/ Leeks supports both. Here’s to a happy healthy 2013, ENJOY!

*This soup is perfect if you are on a New Years cleanse or eating clean, if not add your favorite local cheese and you’ll have yourself a ‘broccoli cheese’ soup!

Food:

Roasted Brussels Sprout and Romanesco Soup w/ Leeks- makes a big ‘ol pot

2 leeks, cleaned and chopped (don’t use the fibrous ends)

2 c. celery chopped

2 lbs. brussels sprouts, ends trimmed and cut in half

2 lbs. romanesco, cleaned, stalk and leaves removed and cut into chunks

10 small garlic cloves, pulled away from the bulb but left in skins

2 T. olive oil (I used ghee)

4 c. organic low sodium veggie broth (homemade is best)

2. water

1 bay leaf

salt and pepper (I used pink pepper)

To finish/garnish-

Lemon olive oil (if you don’t have use regular olive oil and a squeeze of fresh lemon)

Fresh chopped parsley and cilantro

a sprinkle of real salt or celtic salt and pink pepper (you can use regular pepper)

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1. Pre-heat oven to 375 degrees. Line two baking sheets with parchment paper. On one baking sheet place the prepared brussels sprouts, on the other place the chopped romanesco. Drizzle both with just a bit of olive oil and sprinkle w/salt and pepper.

2. Prepare the garlic, place the 10 small cloves still in their skins but pulled away from their bulb in a piece of tin foil big enough to wrap up. Place this foil packet on one of the baking sheets. Place the brussels sprouts, romanesco and garlic foil packet in the oven and roast for 25 minutes.

3. After that 25 minutes remove the brussels sprouts and romanesco from the oven, turn off heat and leave the garlic packet in the oven for another 15 minutes. Remove and set aside until cool enough to handle, then remove the roasted garlic from their skins, discard the skins and reserve the garlic to be used in the soup.

4. Heat your favorite soup pot over medium heat. Add 2 T. olive oil and the leeks, stir and season with salt and pepper. When the leeks begin to soften and get fragrant add the celery, stir to combine and season with a bit more salt and paper. After 5-7 minutes add the roasted brussels sprouts, romanesco and garlic. Stir to combine. Add the veggie broth, water and bay leaf. Bring mixture to a boil, turn heat down to low, place the lid on the pot and simmer for 20 minutes.

5. When the soup has simmered for 20 minutes pull pot off the heat. Let cool just a bit. Working in batches puree the soup and return it to the soup pot. Keep warm or eat immediately. Check for seasoning, garnish and EAT!

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Nutrition:

Brussels Sprouts: Brussels sprouts are loaded with vitamin K which promotes healthy bones, prevents calcification of the body’s tissues and serves as an antioxidant and anti-inflammatory agent, essential for proper brain and tissue function. One cup of brussels sprouts contain 161% of our daily dose RDA of vitamin C which ensures a healthy immune system. They also contain over 20% of our RDA for vitamin A which also helps boost our immune systems. One cup of brussels sprouts contains almost 25% of our RDA for folate. A biochemical event called methylation cycle relies folate to properly transcribe DNA, transform norepinephrine into adrenalin as well as transform serotonin to melatonin. (Translation- keeps us feeling happy!)

Romanesco: Helps fight viral infections, protects from free radicals, improves healing, HELPS PROTECT FROM COLDS AND FLU, reduces depression.

*My other favorite go to immune boosting soup is my Homemade Chicken Soup

Homemade Sweet Potato Falafel and Homemade Naan

16 Sunday Dec 2012

Posted by in beans, DIY, seasonal, vegan

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Food:

Sweet Potato Falafel makes about 18 (Adapted from My New Roots)

2 medium sweet potatoes (orange inside), roast on a baking sheet lined with parchment @375 for about 1 hour or tender inside

1 1/2 teaspoons ground cumin

2 small cloves of garlic, chopped, plus 2 t. Laziz Toum (garlic condiment)

1/2 teaspoons ground coriander

2 big handfuls of fresh cilantro/coriander, chopped

Juice of half a lemon

a scant cup chickpea flour, (you can buy or make your own by placing 1 1/2c. chickpeas in blender and grind yourself. Be sure to sift before using)

salt and pepper

Pinch of cinnamon and nutmeg (about 1/2 t. each

Gomashio for topping

Directions:

1. After you have roasted your sweet potatoes and they are cool enough to handle, peel and place in a bowl. Smash with the back of a fork, next add all the rest of the ingredients EXCEPT the gomashio. Stir to combine. Taste for salt and pepper and add more if needed. Place in the fridge for at least 30 minutes for the mixture to firm up.

2. Take the sweet potato mixture out of the fridge, using a medium size cookie scoop, scoop the sweet potato mixture out a scoop at a time. I like to flatten mine into an oval shape. Place on a baking sheet lined with parchment. Sprinkle with gomashio (if you don’t have gomashio roll the falafel in sesame seeds). Bake in the oven @400 degrees for 20-25 minutes or until golden and slightly crispy. Take out and let cool just a bit.

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Homemade Naan makes 8 (recipe from the magazine Homemade Bread)

2 tsp. sugar (I like sucant)

1 c. warm water (105-115 degrees F)

1 1/2 tsp. active-dry yeast

3 c. all-purpose flour (I used organic whole wheat flour)

1 tsp. salt

3 T. yogurt (I used buttermilk it’s what I had on hand)

6 T. ghee (clarified butter-love!)

Directions:

1. Dissolve the sugar in warm water, add yeast. Set aside until foamy about 10 minutes.

2. Mix the flour and salt in a large bowl. Add the yeast mixture and yogurt. Using your fingertips, mix with the dry ingredients until a soft dough forms.

3. Turn dough out onto a floured surface, knead it until it is smooth and elastic. Form dough into a ball.

4. Oil a large mixing bowl, roll the ball of dough in it until the surface of the dough is oiled. Cover with plastic wrap and let dough rest in the bowl until it has doubled-about an hour.

5. Place a cast iron griddle or skillet in the oven and preheat to 400 degrees (I used a pizza stone).

6. Turn the risen dough onto a floured surface, and knead for 10 minutes (I know a long time but it’s totally worth it!). Divide the dough into eight equal sized round balls. Pat each ball between your palms or an on a lightly floured surface until you have an oval about 5×7 inches in size. Apply ghee to each oval with your fingers or a pastry brush, sprinkle with salt.

7. Place naan on the hot cast iron griddle (I used a pizza stone, and I cooked 2 naan at a time) oe skillet until they puff and brown lightly- about 5 minutes. Flip each naan, apply a bit more ghee and bake about 2 more minutes.

8. Remove from the oven and serve hot!

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Putting them together:

1. Homemade falafel

2. Homemade naan

3. Parsley and cilantro leaves

4. Sunbridge sunflower sprouts

5. Laziz Hummus and Muhamara

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I cut 1 naan in half, slather hummus on one side and muhamara on the other. Sprinkle parsley and cilantro on one side and sunflower sprouts on the other. I cut the falafel in half and lay them on one side, top with the other side. EAT!

Nutrition:

Sweet Potato: Sweet potatoes contain unique root storage proteins, which have been shown to exert  significant antioxidant effects. The presence of these proteins, along with the high content od carotenes and vitamin C, makes sweet potatoes a valuable food for boosting antioxidants in your body. Sweet potatoes have been shown to help stabilize blood sugar levels and improve the response to hormone insulin.

Chickpeas: Garbanzo beans are a good source of fiber, folic acid and manganese. They are also a good form of protein as well as minerals such as iron, magnesium, copper and zinc. Garbanzo beans can help lower cholesterol and improve blood sugar levels making them a great food for diabetics and insulin-resistant individuals. If served with high quality grains, garbanzo beans are an extremely low-fat complete protein.

Love:

This blog post is LOADED! It is very involved but the work is worth the end result. There is a number of reasons I wanted to get this post on the blog.

1. I have made these falafel a number of times last fall and fell in love with how simple they are. You can make a sandwich with them or a salad. Quick, easy and great to have on hand. They are from one of my favorite blogs, My New Roots.

2. If you haven’t met Moudi and Derick the (cute) men behind Laziz you’ve been under a rock. They are all over the place right now showcasing their wonderful products. You can find them at a number of Farmers Markets as well as some of our great local retailers from Harmon’s to Liberty Heights Fresh. Their hummus is creamy, their muhamara is just the right amount of sweet and spice and their Toum (garlic condiment) is like nothing you’ve ever had- think straight garlic mashed with olive oil and lemon. Translation- YUM!

3. I was totally inspired my one of my local fellow bloggers Becky over at Vintage Mixer. I told her we must have been on the same wave length with our cooking, she made lamb falafel and homemade pita bread. She also highlighted Laziz.

4. I have been on a kick of making my own bread. Every year I try to learn a new skill from roasting my own chicken, making my own almond milk or learning to make beans from scratch. Bread is my project this winter and getting to make homemade naan for these falafel was so gratifying.

Whole foods are always best, yes it takes more time to make things from scratch BUT the quality, flavor and nutritional value are far greater than anything you can buy. For me there is no greater joy than tackling a great new recipe and there is also no greater joy than being inspired by the wonderful people around me.  ENJOY!

Bok Choy Quinoa Soup with Miso, Herbs and Lime

25 Tuesday Sep 2012

Posted by in quinoa, soup, vegan

≈ 4 Comments

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Food:

Bok Choy Quinoa Soup with Miso, Herbs and Lime- 4 servings

4 c. veggie broth (I used homemade, *recipe to follow)

4 c. water

3 c. cooked quinoa

4-6 baby Bok choy, cleaned and chopped

2 large cloves of garlic, peeled and cut in half

2 inch long pieces of ginger, peeled and cut in half

1 Fresno chile, chopped (remove seeds if you don’t want it to spicy)

1 tsp. coconut oil

1/4 c. Bragg’s Liquid Amino’s (you could use tamari or low sodium soy sauce)

1/4 c. mirin (rice cooking wine, find in the international isle)

2 T. chopped mint

2 T. chopped parsley

2 T. chopped cilantro

1/4 c. scallions, chopped and divided

2 limes, one for the broth and the other divided into 4 wedges for garnish

4 tsp. unpasteurized miso (I like Westbrae Natural Organic Mellow Red Miso)

*sesame oil and or chile oil to drizzle on top

*Gomashio to sprinkle on top

Directions:

1. Place a medium size soup pot on stove over medium heat. Add the coconut oil, when the coconut oil is warm add the garlic and the ginger. Let the garlic and ginger brown on each side for just a minute. When the garlic and ginger are toasty add the Fresno chile and saute for another minute. When the Fresno chile becomes fragrant and browned just a bit add the veggie broth and water. Bring to a boil, then turn down the heat to a simmer and simmer for 20 minutes, add 2 T chopped scallions.

2. While you are waiting for the broth, divide the Bok choy and the cooked quinoa (3/4 c. each) between 4 bowls (don’t worry the broth will wilt the Bok choy just enough). In another bowl mix together the chopped mint, parsley, cilantro and scallions. Divide the herb/scallion mixture between the 4 bowls.

3. When the broth has simmered for 20 minutes fish out the garlic cloves, place them on your cutting board and smash them with a fork. Add the smashed garlic back to the broth along with the Bragg’s Liquid Amino’s and the mirin and simmer for another 5-10 minutes.

4. When you have simmered the broth for the last time take the soup pot of the heat and whisk in the miso (heat will kill all the good stuff in miso this is why it is important to remove from the heat before adding) and the juice of one lime. Divide the broth between the four bowls and garnish with sesame oil and or chile oil, a little gomashio and a wedge of lime. EAT IMMEDIATELY! (or place in individual containers like I did for lunch…mmm!)

*Homemade Veggie Broth

I like to make my veggie broth with whatever I have hanging out in the fridge at the end of the week, this week it was…

Carrots, celery, onions, scallions, bell peppers, garlic and broccoli stems.

Then I added, fresh swiss chard and tomatoes from my garden along with parsley and cilantro stems.

Add a gallon of water and 1 T. each of celtic gray salt and white peppercorns. Simmer for three hours. Let cool. Strain through a colander and then through a fine mesh strainer. Store in freezer safe bags in the freezer until ready to use. My last batch made 9 c. of veggie broth!

Nutrition:

Ginger- Ginger is a classic tonic for the digestive tract. It stimulates digestion and keeps intestinal muscles toned. Is an anti-inflammatory agent, it also helps support healthy cardiovascular system.

Garlic- Broad-spectrum antibiotic that combats bacteria, intestinal parasites and viruses. Lowers blood pressure and blood cholesterol, discourages dangerous blood clotting. Contains multiple anti-cancer compounds, antioxidants, and tops the National Cancer Institutes list of potential cancer preventative food. Great for colds and helps boost immune system.

Parsley- A blood builder and purifier, good for stimulating brain activity. High in iron and rich in copper and manganese. Helps release retained water from the body.

Cilantro- Helps to eliminate the heavy metal build up of mercury and lead from the bones and the tissues in the body.

Mint- Great for an upset stomach, helps soothe the intestines.

Miso- Is rich in active enzymes and probiotics, or friendly bacteria.

Love:

This soup is very similar to my other recipe The Soup which is a staple in my house. But what I like about this version is that it is a great transitional soup from summer to fall and fall to winter. It is very light because of the quinoa and Bok choy but warm from the spicy ginger, garlic and Fresno chile, soothing from the herbs and has fresh kick from the lime. I like to believe it is very healing like Homemade Chicken Soup but a vegetarian or vegan version. I made this for our lunches this week and what I great idea that was considering the last two days have been a little cooler. I was happy to get my garlic, herbs and Bok choy from the Farmers Market this last weekend.  I hope you are all starting to slow down a bit like us, this soup is a good place to start. ENJOY!

Zucchini Muffins- Gluten Free and Vegan

27 Monday Aug 2012

Posted by in breakfast, dessert, homemade gifts, seasonal, vegan

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Love:

Every summer aren’t we all trying to figure out what to do with all the zucchini growing in our gardens?! Or maybe you have a friend or neighbor who keeps gifting the git of zucchini that just keeps on giving. Well, I thought why not make Oatmeal Zucchini Chocolate Bread and Zucchini Muffins and do a taste test to see which one my peeps prefer, the muffins were the winner. They were my favorite, but I do this all for you so I was glad they were a hit. I think this is the third batch I have made, the first batch was to test out, the second batch we took camping and this third batch is for my cute friend Ashton who just had a baby. They are perfect for any occasion and they are great to grab on the run. Maybe you could make these for whom ever keeps bringing these beauties to your door, ENJOY!

Food:

Zucchini Muffins– makes 12

3/4 c. quinoa flour

3/4 c. buckwheat flour

1/3 c. coconut flour

1/2 tsp. salt

1 tsp. baking powder

1 tsp. baking soda

2 very ripe bananas

1 medium zucchini, shredded

1/2 c. nut milk

6 T. coconut oil

6 T. local honey or pure maple syrup

2 tsp. vanilla

Directions:

1. Pre heat oven to 350 degrees. Line muffin pan with muffin liners.

2. In a large mixing bowl, sift all the dry ingredients together.

3. In a food processor pulse together the banana’s, nut milk, coconut oil, honey or maple syrup and vanilla until mixed.

4. Add the wet mixture to the dry mixture and stir well. Don’t over mix. Next add the shredded zucchini and mix again until the zucchini is well incorporated.

5. Fill the muffin liners with the batter and bake for 20- 25 minutes until golden brown on top and a toothpick inserted comes out clean.

Raw Hummus & Goji Berry Lemonade

02 Monday Jul 2012

Posted by in appetizer, Drinks, vegan

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Food:

Raw Hummus- serves 8, 1/2 c. portions

2 c. raw sunflower seeds, soaked overnight, drain

2/3 c. raw tahini

2/3 c. olive oil

4 garlic cloves, minced

3-4 lemons, zest and juiced (you want to taste the lemon)

1 tsp. salt, more if needed to taste

fresh ground pepper, to taste

-Toppings-

fresh chopped tomatoes

chopped fresh onion, white or purple

oil cured olives, chopped (I buy mine at Tony Caputo’s)

-Serve with-

Fresh collard green leaves, kale leaves, cabbage leaves or romaine leaves

Directions:

1. Place the soaked, drained sunflower seeds in the food processor along with the raw tahini, garlic, zest and juice of lemons. Turn on and begin to process, drizzle in the olive oil while the motor is running.

2. Stop, scrape down sides add salt and pepper and process again. Taste for seasoning. Add more salt and pepper if needed and or more fresh lemon juice.

3. Store in an airtight container until ready to serve. Top with fresh tomatoes, chopped onion and oil cured olives. Serve with fresh collard greens, kale leaves, cabbage leaves or romaine leaves.

Love:

There is a place here in town called Omar’s Rawtopia, it is the only raw restaurant in Salt Lake. When you eat at Omar’s you know the food is of the highest quality and the preparation is nothing short of a labor of love. His hummus plate is one of my favorite dishes, and even though I love going to Omar’s it is much more cost-effective for me to recreate this dish at home. This raw hummus wrapped in collards is what Master William and I have had for lunch for the last two weeks, the temperature outside has been in the high 90’s! To hot to eat anything but raw food! The contrast of the sweet tomatoes with the salty olives and raw onions mixed with the creamy raw humus all wrapped up in a collard green is like heaven in your mouth. This dish is light and you don’t feel bogged down after eating it, it is perfect for this hot weather and even though Omar does it better, my version is a compliment to him and his wonderful place. ENJOY!

Goji Berry Lemonade- serves 2

4 T. dried goji berries (I buy mine in the bulk section of Whole Foods)

3 c. water, divided

1 inch fresh ginger, peeled

1/4-1/2 c. fresh mint leaves

juice of one lemon

stevia and honey to taste

2 mason or kerr jars with lids (I use the pint size)

1. Place 2 T. goji berries in each jar, pour 1 1/2 c. water into each jar. Place the lid on the jars and put in the fridge for 1 hour or overnight.

2. Pour the contents of each jar (goji berries and water) into a blender, throw in fresh peeled ginger, fresh mint leaves, 20 drops of stevia and tsp. raw honey and the juice of one lemon. Turn the blender on high and process for 1 minute.

3. I like the strain mine through fine mesh strainer but you don’t have to. Press all the liquid through the strainer. Pour the mixture between the two jars and serve immediately with a fresh slice of lemon.

Love:

I found this recipe month’s ago on one of my favorite blog’s, My New Roots, and have been waiting for the right time to make it. Well, considering that everyday for the last two weeks the temp outside nearly got to 100 degrees NOW was the perfect time to try out the Goji berry lemonade. This drink is so refreshing, the fresh mint cools you off, the ginger is the perfect amount of spice, the tang of the lemon and the sweetness of the goji berries and honey make this the perfect summer mocktail. I think we have had one everyday for the last two weeks! I even made it to take to one of our out-door concerts last Monday night at Red Butte Gardens. This yummy drink goes perfect with anything but has been perfect with my Raw Hummus. ENJOY!

Nutrition:

In an effort to spend more time out doors this summer and spend precious time with family and friends (which is important for our health) I might lay off this part on a few post . What I will say is that summer time is the perfect time to add more raw food to your diet, they are lighter, your body needs those enzymes and everything is at its peak- why not enjoy food in its natural state. Trust me you body will thank me and your skin will glow. Happy Summer Y’All!

Double Chocolate Everything Bars- Travel Food

06 Wednesday Jun 2012

Posted by in beans, breakfast, dessert, Snack, vegan

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Food:

3/4 c. buckwheat flour (you can grind your own or find in the bulk section of health food stores)

3/4 c. almond meal (you can grind your own or find in the bulk section of health food stores)

1/4 c. coconut flour (find in the bulk section of health food stores)

1/4 c. raw cacao powder (find in the bulk section of health food stores)

1/2 c. chopped walnuts

1/4 c. hemp seeds

1 tsp. baking soda

1 tsp. cinnamon

big pinch, cloves, pumpkin spice, nutmeg

1/2 tsp. salt

1 c. chickpeas (fresh or canned)

2/3 c. nut milk

1 banana

1/4 c. coconut oil

2 T. tahini (you could use almond butter)

1/3 c. pure maple syrup

1 1/2 tsp.vanilla extract

1 tsp. almond extract

2 carrots, shredded

1/2 dates, chopped

3/4-1 c. vegan chocolate chips, or carob chips

Directions:

1 Preheat the oven to 325 degrees, lightly oil a 13×9 baking dish with coconut oil. In a large mixing bowl mix the buckwheat flour, almond meal, coconut flour, cacao powder, baking soda, cinnamon, nutmeg, cloves, pumpkin spice and salt. Whisk to combine.

2. Next add walnuts, hemp seeds, grated carrots and chopped dates to the dry flour mixture. Toss to combine.

3. In a food processor or high-speed blender mix the chickpeas, nut milk, banana, coconut oil, tahini, pure maple syrup, vanilla extract and almond extract. Mix on high until well combined. Add this mixture to flour mixture. Fold in the chocolate chips. Mix well but don’t overmix!

4. Scrape the well mixed mixture into the lightly oil baking dish. Bake for 35 minutes. Let cool, cut and store in an airtight container in the fridge.

Love:

These little BIG nuggets of love have been a life saver in my life. They are full of yummy healthy ingredients like chickpeas, cacao powder and gluten-free flours! They are super easy to whip up and travel well, l I even packed them for our travels this week to Denver. They are like indulging in a moist chocolate brownie with the goodness of a granola bar or protein bar. I eat five times a day and these have been a great mid morning or late afternoon snack, I will even throw one in my purse if I think I might need something to hold me over. This recipe is adapted from one of my favorite blogs, My New Roots. She posted this recipe in an effort to help all of us with the wows of traveling and the sometimes limited choices when it comes to eating right on the go. These are a new staple snack in my house, and as I sit in a hotel surrounded by chain restaurants I am thankful I packed these morsels of love to keep me nourished.

Pineapple Pad Thai w/Crispy Tofu

30 Monday Apr 2012

Posted by in pasta, vegan

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Food:

Pineapple Pad Thai– Serves 2 (with leftover sauce)

Sauce:

1/2 cup almond butter (I used my DIY Almond/Walnut Butter)

2 T. water

2 T. liquid aminos (soy sauce of your choosing)

2 limes, zest and juice

2 T. apple cider vinegar

2 tsp. Thai red curry paste

2 tsp. coconut oil

1/2 c. fresh pineapple juice

1. All of the ingredients go into a small saucepan, heat over medium low heat and whisk to combine. Heat through till there are no lumps. Serve.

The dish:

1 package brown rice noodles, cooked

1 c. peas, steamed

Green onions/scallions, chopped

Limes, to garnish

Cilantro, chopped

Crispy Tofu

1. After you have cooked the noodles put them in a bowl big enough to mix in. Pour some of the sauce over the noodles and toss well to combine. Divide between 2 bowls and garnish with the peas, crispy tofu, scallions, cilantro and a lime wedge.

Crispy Tofu (adapted from a secret recipe book)

5 T. liquid aminos

3/4 c. water

2 garlic cloves

1 lime, juiced

3 tsp. sesame oil

1/2 fresh pineapple juice

1 package firm tofu (look for no GMO’s)

1 T. fresh ginger

1. All of the ingredients EXCEPT the tofu go into the food processor or blender. Blend until there are no chunks of garlic or ginger.

2. Cube the tofu, pour the sauce over the cubed tofu and marinate over night.

3. Bake at 375 for 20-25 minutes. Keep and eye on the tofu and turn a few times while cooking. You be the judge of how crispy you want your tofu. Eat as a snack or add to Pineapple Pad Thai, great in salad and stir-frys.

Nutrition:

Sometimes (healthy) comfort is the only nutrition we need!

Love:

My sweetie loves Pad Thai w/Tofu! Sometimes after a long day I’ll call and say ‘wanna get Thai tonight?’ Billy is quick to oblige. This means noodle soup w/veggies for me, which is like a grown up version of Top Ramen, but on a whole other level with its spicy broth and chunks of garlic lingering in the bottom of the bowl. For Billy this means Pad Thai w/Tofu and a side of peanut sauce, he LOVES his peanut sauce! As we are both enjoying our slurpy noodles and pretending we are on some kind of exotic vacation (not!) it hits me that I SHOULD MAKE MY OWN PEANUT SAUCE for my sweetie- BRILLENT idea Brooke! To the kitchen I go. It took me a few attempts, all of which Mr. William didn’t mind testing, but this Pineapple Pad Thai was my favorite and I feel is ‘blog worthy’.  It’s a goodie. Enjoy!